Warm-up (15 min.): 1/2 Tabata Air Squat, Shoulder Touches, AH Swings. Dynamic Stretch
Strength (15 Min.): Strict Press/Push Press
3+3×1@65% 3+3×1@70% 3+3×3 @75%
WOD: SURFS UP
For Time:
1000m. Row
20 Pullups
50 Back Squat (135/95) OTG
20 Pullups
1000m. Row
Compare to 10.20.12
Icing: Pull-up Skill Work and Mobility